Grand Trunk CrossFit – CrossFit
2 minute Row
banded hip capsule stretch
banded shoulder- coach calls it
Paused Front Squat (5×4)
3 sec pause. if you did this 2 weeks ago add 5-10lb, if not work at 75%.
clock is set for Every 2 minutes. should be done across.
Metcon (AMRAP – Reps)
1 MIN: Cal Bike
1 MIN: Thruster 105/75
1 MIN: bar facing burpee
1 MIN: Rest
working on the new burpee standard if doing Rx